PERFECT Posture Routine To Unlock Your Sh*t (10 Min/Day)
ฝัง
- เผยแพร่เมื่อ 4 พ.ค. 2024
- Forward head posture, forward rounded shoulders, and anterior pelvic tilt - sound familiar? Today I'll cover how to fix your posture in 5 minutes with my new and improved posture exercises and full posture routine. But let's talk about how you got here in the first place. Most people sit on average for 6-8 hours a day. And when they do, they slouch. This isn’t necessarily bad. The problem is, most people stay locked in this hunched over posture. Over time the body tightens certain muscles and weakens others to become more efficient at keeping this hunched over posture. Luckily, there are 5 simple yet extremely posture correction exercises (including anterior pelvic tilt correction exercises!) we can use. These are all covered in the video, with a full posture routine at the end.
Click below for a science-based program that shows you exactly how to work out week after week to transform your body while improving your posture:
builtwithscience.com/bws-free...
Download the posture routine below:
builtwithscience.com/posturefix/
Here's the resistance band I use and recommend:
shop.builtwithscience.com/col...
Click below to subscribe for more videos:
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The first exercise in our posture workout routine will help open up your tight chest and shoulder muscles. Start with your hands inside the band with your palms facing away from the sides of your thighs. Keep your arms straight and move your arms in a circle up and behind your body. Let your shoulder blades and traps shrug up slightly on the way up, and then let your shoulder blades come down and back as your arms travel behind your body. Deepen the stretch by looping the band around your palms to shorten it.
Next on our list of posture correction exercises: we need to unlock your tight mid and upper back. Start on all fours with your hands under your shoulders and knees under your hips. Take a big exhale as you reach your left arm under and across your body as far as you can. You can allow your right arm to bend slightly as you do this. You should feel a deep stretch in your mid and upper back, and maybe even your lats. From here, bring your left hand back behind your neck and follow your elbow with your eyes as you reach it up towards the ceiling only as far as you can. Hold the top briefly, then come back down and try to reach a bit further than last time.
To achieve good posture for the long term, you need to pair the above two exercises with one that strengthens your weakened back and shoulder muscles to help pull you upright. Lay on your stomach with your forehead on the floor and hands behind your head. Pull your elbows back, imagine squeezing your shoulder blades together. Then, move your arms straight out to make a capital Y shape with your palms facing the floor. Keep your arms elevated and begin to slowly move them in a big circle around your body. As your arms come below a “T” shape, start to internally rotate your arms so your palms face the ceiling. Once your hands are close to your legs, bend your elbows and place the back of your hands on your low back, laying one hand on top of the other. Then, reverse the circle by moving your arms back into the Y shape, and then to the starting position with your hands on the back of your head.
Next up, the lower body. The main muscle you need to strengthen to improve your posture is the glutes. But it’s important to first loosen up your hip flexors to help with glute activation. Start on all fours and set your right knee close to a wall, bench, couch, or chair. Use your hands to help put your back foot up on the wall or bench. The closer your knee is to the wall or bench, the more stretch you’ll create in your quads. Once you’ve set your foot, straighten your hips in front of you and step your left foot forward so your shin is vertical. Brace your core and hold the stretch.
Now let’s strengthen your glutes with the second of the anterior pelvic tilt correction exercises. Lay on your back with your knees bent and feet flat on the floor. Engage your core to flatten your lower back against the floor. Without arching your back, squeeze your butt muscles hard, and then lift your hips up while keeping your glutes contracted. At the top, keep your core engaged and tilt your hips back by squeezing your glutes hard. Hold this for 5 seconds then come down for another rep. Overtime, you can progress to working one leg at a time.
Here is the full routine:
Over-and-backs: 1 minute
Quadruped Back Rotations: 30 seconds each side
Prone Arm Circles: 1 minute
Couch Stretch: 30 seconds each side
Glute Bridge (with 5 second hold at top): 1 minute
*do as many slow & controlled reps as possible within the time allotted
You can download the posture routine here: builtwithscience.com/posturefix . Hope this helps! Enjoy!
How to fix flat foot
I've been worrying about my posture a lot lately and this video has been released at such a good time, also I watched other videos but I still had questions in my mind after watching those but this one just seems to hit right, a lot of good content lately I appreciate it so much.
the VFX and editing in these videos are top tier 👌
I also like that you're taking into account that we probably don't have exercise equipment
Exercise to scoliosis please🙏
Good video
As a CAVEMAN I appreciate for this video. Now it's time to evolve.
😅
Don’t all early humans had the best or normal posture?
Dude, why are you shouting?
This comment made me laugh 😂😂😂
@@dromnispank4723 🤣🤣🤣🤣🤣
You probably heard this a lot but I wanna say it too: The way you add animations to the exercises helps a lot to make us understand what we exactly have to do. Thank you so much for that! Keep up the good work.
I was going to comment the exact same thing. It really does help me understand and feel engaged with the video
Definitely buddy I want to say the samee
The quality of video editing is beyond I’ve ever seen
I would add that it's just the right amount too, not going overboard or taking too long like other youtubers often do.
you do know that a channel with 5.6 M subscribers makes millions of dollars each year and hires a couple of editors and he's not actually doing this himself?
Did this routine twice a day for a week….all my body pain is gone and my shoulder and posture is almost back to normal. Been looking for the solution forever. Thank you 🙏
How long did it take to correct your posture?
@@samiha_humayra_ "Did this routine twice a day for a week". Can you read?
@@vl3244 what I mean is how long it took her to correct her posture. It's not that easy to completely fix your posture in one week. Maybe she meant she fixed her pain in one week. And I can't read cuz I'm an illiterate.
1 Corinthians 15:1-4 Christ Died for our sins according to the scriptures, and that He was Buried, and that He Rose Again the Third Day according to the scriptures. Accept Christ as Savior and BELIEVE in Him and what He did for YOU at the Cross, God LOVES YOU so much that He gave His Only Son to Die for you so you can have Eternal Life Through Christ and have a Relationship with God The Father. We are living in the Final Seconds of the End of Days God told us about through the Holy Bible more than 2,000 years ago. The Dispensation of Grace we’re in is VERY QUICKLY Coming to an End, Christ is Coming back for us so much SOONER than any of us Think!!!. Give your Life to Christ Now while He may still be found because once the Rapture takes place, The Great Tribulation will immediately begin ( 7 years of unspeakable horrors ). Your Next Breath is NOT guaranteed, and if you die without getting Saved you will spend Eternity in Hell separated From God forever. Normal is NEVER coming back, but Christ is, Call on Him Today for He’s waiting for you with Open Arms and No Matter what you’ve Done, God will Forgive you, the ONLY sin He won’t forgive is Blasphemy against the Holy Spirit ( Unbelief ). Christ is The Way, The Truth, and The Life, The ONLY WAY to The Father and The ONLY WAY to Heaven. If You were to die Today would you go to Heaven or Hell? Make the Right Decision Now for your Soul depends on it,DO NOT WAIT. Stay focused and Stay Planted in God for our Time on Earth is Almost Over, God Bless You all and get Right With God for we are going Home.
1:17 Over and Backs
2:30 Quadruped Back Rotations
3:46 Prone Arm Circles
4:45 Prone Arm Circles Alternate
6:03 Couch Stretch
7:07 Glute Bridge with 5 second hold at top
8:01 Full exercise
This informative Video isn't that long but if just in case someone just wants to know only the exercises, those are:
Exercise 1 at 01:05
Exercise 2 at 02:22
Exercise 3 at 03:36
Exercise 4 at 05:45
Exercise 5 at 06:59
have a nice day 👍
Thank you
Thank u kind sir 🙏🏽
Our attention spans are so shot we can't even watch an 8 minute video...
@@VideoGameAtlas Nah this bookmarks just make it easier to come back and review the exercises when you do them until you have them down by memory :)
Bro i hope you are a real sikh
I can't tell you with words how grateful I am for this video, I have been waiting for this kind of video for a long time
Animations make this video super cool. You don't just give instructions to us but explanations as well. 💪
Great video! Posture exercises I've been given before have been really boring and not challenging enough. I find some of these really tough and it makes it so much more satisfying 😊
I spend atleast 5 years on TH-cam but this is the first channel I have subscribed. 👍👍
Thank you for this! Office job and having a child has been hurting my posture for some time and this has been tremendous!
I have been watching some of your older videos too and i love to see that your production value has gone way up! As someone who sits a lot and needs some extra guidance on how to improve posture, i cant tell you how much i appreciate these videos. Keep up the good work my dude!
how often we should do this exercises? I mean 8-10 or what
@@userzero3768 Twice a day
I sit a lot and few months ago back pain was intense in upper back. I try everything and I can agree with this exercises! Outside walking, climbing, wash car by hand helps a lot too!
In my case, doing the Russian swing twice a week helped and helped get rid of acute pain coming from under the shoulder blade to the chest. I also do additional bokken exercises on other days, but this had no effect on the problem, it simply helped keep the upper back and torso muscles in good shape.
Easily the clearest instruction video I have ever seen. This is top notch material.⭐⭐⭐⭐⭐
1 Corinthians 15:1-4 Christ Died for our sins according to the scriptures, and that He was Buried, and that He Rose Again the Third Day according to the scriptures. Accept Christ as Savior and BELIEVE in Him and what He did for YOU at the Cross, God LOVES YOU so much that He gave His Only Son to Die for you so you can have Eternal Life Through Christ and have a Relationship with God The Father. We are living in the Final Seconds of the End of Days God told us about through the Holy Bible more than 2,000 years ago. The Dispensation of Grace we’re in is VERY QUICKLY Coming to an End, Christ is Coming back for us so much SOONER than any of us Think!!!. Give your Life to Christ Now while He may still be found because once the Rapture takes place, The Great Tribulation will immediately begin ( 7 years of unspeakable horrors ). Your Next Breath is NOT guaranteed, and if you die without getting Saved you will spend Eternity in Hell separated From God forever. Normal is NEVER coming back, but Christ is, Call on Him Today for He’s waiting for you with Open Arms and No Matter what you’ve Done, God will Forgive you, the ONLY sin He won’t forgive is Blasphemy against the Holy Spirit ( Unbelief ). Christ is The Way, The Truth, and The Life, The ONLY WAY to The Father and The ONLY WAY to Heaven. If You were to die Today would you go to Heaven or Hell? Make the Right Decision Now for your Soul depends on it,DO NOT WAIT. Stay focused and Stay Planted in God for our Time on Earth is Almost Over, God Bless You all and get Right With God for we are going Home.
I love the illustration of the muscles as you explain the required form
Ty for this video i have a nerve disease so have lots of spinal issues and continually compressed muscles, these exercises are easy enough for me to do without the risk of muscle spasms.
Really appreciate this video 👏👏👏👏
Terrific set of exercises. Thanks Jeremy.
Been loving your videos for years, they've helped me much over the years. The quality keeps improving constantly. Thanks a lot, and all the best to you!
If you want posture videos, you should check out our channel.
Great channel. Really enjoy learning various techniques and discovering solutions to common issues. The presenter is easy to understand and overall a good informative channel. 👍
The quality of your videos is unprecedented! So glad I found you on my good posture journey, I subscribed immediately
Been watching your videos for a couple of years now, and I am really impressed at how much they have improved. Love the graphics!
Really nice visuals, love seeing the muscles affected and their range of motions. Great presentation.
The quality of your videos is unprecedented! So glad I found you on my good posture journey, I subscribed immediately ❤
Bro Any Improvements in Posture By These Exercises?
Best fitness instruction videos I've seen on TH-cam.
BOM is a real one. Wise, compassionate, funny and extremely competent. All should be aware.
Great and detailed video! Thanks for all the good content you're putting out 🔥
I've got knee issues and couldn't find a good way to stretch my quads - the hip flexor stretch is *amazing* for stretching my quads without hurting my knees!
This video was exactly what I needed. What a great video. You go over the who, what, why, how and do a great job explaining every aspect of the exercise. Keep it up!
Perfect video as always, will use some of these exercises with my clients. Posture is so important
I tried this program for a decade and I have fully unlocked my sh*t. Thanks Atkins!
jeremy, the nobel prize in mobility videos go to you man. what stunning level is this video!
Thank you for all the explanations and the visual queues. It makes it so much easier to understand and do.
When I was diagnosed with slight scoliosis at 35... after suffering lower back to neck pains as i got older when i got stressed....i practised these key exercises learned from pilaties and yoga clasess. These ones in particular save me everytime and provide almost instant relief and a few nice crackes.....but form is key...Thanks pal for reminding me to keep them up.
As a software engineer (and runner, what a combo!), all of sudden started having so much back pain that started to decrease my overall performance in life... With 10 minutes of doing this, the pain improved so much... Cheers, man.
hey, i am a software engineer as well, and im going to start these exercises as well.
@@ajaykanda4910how is it
Don't run. It's the worst exercise for you. So many better options. Unless you want to shorten your lifespan, damage your knees, ankles, and hips. Try something else.
@@ajaykanda4910 I did it for the first week and the vanished. Then, whenever I feel a little bin of it and just add it on my stretching and works well. What about you?
@@bob7644source?
amazing video!, the new animations really helped me understand better how to perform the exercises, keep up the great work!
I will do this everyday from now on! I have had scoliosis for a long time already , and muscle imbalance my whole life . And my posture was always very poor .. honestly , I also watch a lot of phone and it’s not making things better but now I want to change it! Thank you for this I really feel my back stretching , it even hurts ..
I'm going to start this routine. I'm writting this to keep myself accountable because I've been slacking off on improving my posture for a years now.
Hey 7 days have passed, how are you feeling now?
yeah tell us?
tell us bro
stop slacking and start working on your posture bro
You are slacking mate, don't give up, for your internet bros!
I don't know what to say...as a member of the BWS-community, I was asked what you could do to add more quality to your videos. This video just has it all. Perfect video. All your instructions are illustrated and cristal clear. It's almost like having a personal trainer talking to you in the gym! This is exactly what a Fitness coach (whether online or not) should be like!
I always found excuses for not stretching but still complain about my very (very very) poor posture. This video will be the beginning of my new posture correction journey!
Thank you so much!
You did your part of the job...now it's my turn to do mine!
Keep up the awesome job!
Hello bro, did u did it? If so was this helpful, if so i would start this because i just cant know whether this woupd help or not.
@@Its_My_Channel_ Hey man,
Yes it is! BUT: depending on how bad your situation is, you have to know that you probably won't be able to do all the exercices with the same ease as Jeremy did and most important part is that you HAVE to be consistant. I had some sleeping trouble and lost motivation for a few days (basically just resting whenever I could instead of stretching) and the pain got back pretty fast. It is absolutely worth trying it out.
As I said, depending on your situation you have to take it slow and don't be frustrated if you don't have the same easy as Jeremy has in the video. You'll eventually get there after a few weeks.
Amazing information and thank you for the free information Jeremy. Not a lot of people would give us this information so I greatly appreciate it.
Your graphics team is insanely good.
I have to say the editing for this video is insane. It doesnt deserve to go overlooked
If you want posture videos, you should check out our channel.
Thank for the concise video and explanation of the exercises. I really appreciate how you also explain them as detailed in your description that can't be praised enough :).
If you want posture videos, you should check out our channel.
This is very informative and the animation helps us understand the video more. Thank you Jeremy💕
I got here from the Skinny Fat vid when you reached 100K subbies. The content quality in your videos is great! Congrats on 5+ mil subbies! I cant wait to try these exercises/stretches.
I love this series i watched it because i was suffering from an apt that really fucked my appearance, i started doing the things you said and that really helped and after i saw you uploaded this i just came here to say to the new boys to trust Jeremy and the process
Same I'm also suffering from anterior pelvic tilt
How much time it took you to fix that and which posture video of Jeremy you were following or any other exercise!!!!
@@murtazaproductions8959 tbf it took me around 7 or 8 months, and abt the video i don't really remember because it was old a bit but they are the same i would suggest to follow the newer ones
Amazing stuff! All your vids are so well done. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me maintain my physique and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
من جمال الحلقه والابداع الي فيها ضغطت على زر اللايك مرتين بعدين استوعبت و ضغطت مره ثالثه
كل الحب والاحترام للجهد المبذول ❤❤
The animations are awesome, a real game changer that makes your channel the one to keep an eye on for me. Thank you!
If you’re reading this comment, it’s too late, you’ve already been immensely blessed with an abundance of love, wealth, luck, health, joy, and whatever else your heart desires!! I’m so proud of you for surviving everything you’ve been through. This is your sign to go after what your heart most desires for the highest good, it’s your time....
Very useful and helpful. Thanks!
the quality of this video is next level, keep it up!
Very well said bro about this topic and about how to get perfect posture in daily routine and keep it up and keep training hard and be positive and happy always
This is an excellent video and exercises. Thank you, Jeremy.
If you want posture videos, you should check out our channel.
wow Jeremy i've been using version 1 of this video for awhile and version 2 really shows the improvements you have made in your videos, I'm super impressed man! Thank you for the work you provide helping guys like me!
Did the previous video help you? Do these exercises actually work?
@@varunv8403 Not who you asked, but the previous video was a huge help for me and definitely worked. I felt better immediately and noticed visible improvements in a few days that continued even after I stopped doing the exercises daily. This version seems streamlined and includes the things I found most effective from version 1. Looking forward to using this from now on.
@@loganberry30 Hey, thanks for the response. I have a huge posture problem, with a rounded back and a big anterior pelvic tilt. Now that I know the video has helped someone, I can put my 100% into these exercises and correct that fucked up posture of mine.
@@varunv8403hey
I have the same issue pelvic tilt and forward head posture
Could you please tell if these exercises helped you in correcting the pisture ??
Bro shall I ask you one things
How long it took
How you managed the posture other than exercise@@varunv8403
Best video I have seen on this topic!! Thank you Jeremy!
Great video. Great visual aids. Easy to understand. Thank you 😊
Such a great video. High quality content!
What exercise can be done about the forward head posture?
I am very insecure of my posture and this video is a bright light to me.
Did you correct your posture ?
Is your posture better?
@@adubber97 little bit. Lower back is the most important muscle. But the main cause of it is weak abdomens. I did ab exercises too. It works
You are such a talented trainer. Thanks a million
thank you so much for the Workouts without jumping. Perfekt after knee injury
This is my first time finding your channel, and I gotta say this was very informative + I *really* appreciate that you actually explained how to identify and correct when you're doing it wrong. So many vids will just say "Do X reps of Y exercise for Z time.", but I like that you actually went into "This is how to make it more/less intense to fit your level" and "If you're feeling it in the incorrect location(s), this is how to fix your form."
Great video, jeremy! I use your vids almost every day :)
If you want posture videos, you should check out our channel.
Amazing work the quality of the video plus the animation to help to understand Better the exercize ,BRAVO
Your video is so perfect, you communication skills are so good! 🙏👌
Your Video is really amazing 💙😇⚡
Any chance you can make this into a follow along video? Thanks a lot 👍🏼
I just did this video- very very good, challenging, and already feel better
I spend atleast 5 years on TH-cam but this is the first channel I have subscribed.
"Joined 3 weeks ago"
This video is extremely helpful. The posture you demonstrated resembles the one I currently have and my chest is so developed that my friends tell me that I am built like an ARK survival character. Using these exercises, I will slowly correct my posture so I can look like a normal human being. Thank you again.
How is it going
I've made minor changes so far.
@@ticklespider6207 how is it going now?
Hey, did you notice any improvement in 7 months?
@@NcaModding Very slightly. What I would do is schedule an appointment with a physical therapist. They will find the root cause of your posture and have exercises tailored to you. The physical therapy helped me more than anything else.
This Human is saving peoples lives!!
I can tell, that exactly this "moves" work miracles. Everyone should do this Routine, everyone.
Thnx Jeremy :)
Bro can You Tell Me How Many sets are Enough? I am Starting it From Tmrw.. Nd Please Tell you Experience Any Improvements in Your Posture After Implementing these exercises?
good stuff. this also applies for long haul drivers. and just a tip for long driving is that do the 10-2 hands as well. nobody does that because it looks silly and not as cool but its actually way more ergonomic than just using 1 hand and overloading one side of the body for hours.
Ethier, your content is very superior. Thank you always.
Man Iv been looking for a good way to do this. Us folks sit in wheelchairs, this is how we sit. So fixing to start doing this tomorrow morning. Thanks Jeremy great video very detailed
how much did u improve does it fixed ur tilt?
It has a little. Will take time but yes.
Exercise 1 at 01:05
Exercise 2 at 02:22
Exercise 3 at 03:36
Exercise 4 at 05:45
Exercise 5 at 06:59
don't mind this comment, just personal time stamps I got from another comment here
Good explanation. It's useful for daily routine
It is better to know the benefits before just exercising
May more videos like this be useful to everyone every day. Thank you.
I never see a video like this one. The work is awesome. Added to fav, Thanks from France 😊
Hey Jeremy, I'm not sure if you'll ever read this but I'd like to thank you from the bottom of my heart
With all the information I learned from your youtube videos now I have a much better looking posture and I'm steadily progressing in the gym with your PPL program.
Thank you.
Can confirm this routine works. I have been constipated for the last week or so. Jeremy's routines has relieved this for me. Thank you 🙏
Did you got taller?
You have the best videos on TH-cam
The production on this video is so sick :D bravo mate!
So glad I found your videos, I've been on my fitness journey and thinking I was bloated for the longest but it's completely my posture! I'm definitely going to incorporate these but also Do you recommend specific sleep posture? I've heard sleeping on your back can help "snatch" your stomach. And if you have lordosis a pillow beneath the knees will help counteract that excessive curve. Thanks!
On training days what's the best time to add this to the routine? Before, after or apart from training session? Thanks!
Damn Jeremy the production quality of your videos is so high nowadays! Keep it up bro, great content as always
Amazing video. The editing makes his explanations even better. 👏🏻
If you want posture videos, you should check out our channel.
I will start doing this for the next 4 weeks. Will share the results
We'll be waiting don't forget
Can you see the results?
Result
progress?
Results??
Thank you for the great video! I have tried al exercices, but with number 2 I mostly feel my back and neck. And I can't really stretch that much when going up and it's hard to keep my neck straight when doing so (at least it feels like it does). It all sort of feels like a really unnatural position.
With excercise 4 I don't really feel any stretch even while leaning to the back / front or whatever I do (I'm quite flexable, I can put my feet behind me head so maybe that's the reason xD) but it's just freaking hard to move my hips like you show.. I can't really move anything. When I try it I don't really feel anything stretching / changing either.
Any tips?
Thank u sooo much...... Your teaching lesson very effective and video editor is so good
Wow the quality of your Vid. is Bonkers !! Thank you so much 😇🤩
Hey Jeremy, Thanks as usual for providing us with all the useful information for us plebeians. Question, is this routine necessary or rather better than the daily stretch routine for flexibility that you provided before. Or should they both be done together?
I'd like to know that, too. Did you ever find out?
I did not. I just ended up focusing on the previous one he provided along with a few other strengthening routines for glutes/abs. I'd say any form of routine stretch is helpful regardless. Pick whichever you think you can tolerate for a long time.@@fearchen
@@DieselZarata alright, thanks. I think I'm gonna use the one from two years ago then, I felt like the kind of "scientific" approach seems more trustworthy. Just started yesterday.
Have you seen any improvement in general, over the last few months? I'm so sick of looking like a troglodyte, even though I'm very sportsy in general 😅
3:48 tried this exercice, i ended up in jail
Let me guess, you get caught by an officer who yellin at you to get down on your knees immediately after he shot a warning but u didn't listen 😂
Thanks a lot for the animations!
It makes everything much clearer and also easier to remember.
If you want posture videos, you should check out our channel.
awesome presentation skills again. loved your videos definetly.
Exercise 1 at 01:05
Exercise 2 at 02:22
Exercise 3 at 03:36
Exercise 4 at 05:45
Exercise 5 at 06:59
Thnx bro 7:17
Take a month of yoga
Скажите с чего начать ?
Я новичок.
Но очень хочу научиться йоге.
These excersises are great. I started yesterday because, my spine hurts and my arms often get numb. I have a good muscle control, I can easily control single muscles but everything is tight. I will do it twice a day. The spine and my hips are really tight.
Hello, this is the first time I have seen your videos. They were very, very good. Thank you. Even though I don't know English, they were very useful. Thank you again.❤❤
Im starting this today. I'll leave an update 3 months later!!
👍
Do you find results please reply
Leaving a comment now and I’ll do this work out once in the morning and night for 2 months and I’ll come back with results
As someone who have problem sh*tting, this helps a lot, thanks G
Just started this today. Weak glutes / short hip flexors for me I feel. How long will it take if I do this daily to improve my posture?
And? how do you do .;)